What to Do After a Panic Attack

During a panic attack, you might feel out of control and like the world is ending. Afterward, even when the worst of your symptoms have passed, your mind and body are still on high alert. Your chest still feels tight. Your heart is still too fast. You feel shaky, drained, and exhausted. But what comes next?

Knowing how to calm your body and care for yourself in the aftermath is every bit as crucial as managing the panic attack itself. The good news is that many strategies can help you regain control and start to feel more like yourself, including grounding techniques, breathing exercises, positive self-talk, and social support.

What Does a Panic Attack Feel Like?

Imagine that you're driving to work when you're suddenly overcome with feelings of dread and fear. Your heart feels as though it's pounding out of your chest, and you have difficulty breathing. You become increasingly afraid as you begin shaking and sweating. You feel tingling, like "pins and needles," in your legs and hands, and you start getting nauseous.

You think, "This can’t be happening to me." You almost get a sense that you're watching yourself from a distance, feeling completely disconnected from yourself and your surroundings, a phenomenon known as derealization. You pull over to the side of the road, fearing that you will lose control of your car or possibly pass out behind the wheel.

Just as quickly as your symptoms set in, you notice these sensations gradually subsiding. But even when you realize the panic attack has passed, you still feel on edge or keyed up. It takes you a minute to refocus and get back on the road. The rest of your day is marked by a sense of nervousness and apprehension.

What to Do During a Panic Attack

While a panic attack is a frightening experience, there are techniques you can use to help get through it.

Remind Yourself That It's Temporary

During a panic attack, remind yourself that it's only temporary and will be over soon. According to the Anxiety & Depression Association of America, panic attacks typically reach their peak within 10 minutes and then begin to subside.

Stop and Breathe

Research has found that breathing exercises can help people who are experiencing panic attacks. During a panic attack, you may experience shortness of breath that causes you to feel like you're not getting enough air or like you're suffocating or choking.

If you feel like you can't catch your breath during a panic attack, doing a deep breathing exercise may help.

1. Once you notice that your symptoms are lessening, begin to breathe slowly and purposefully.
2. Take a deep, smooth, even breath through your nose.
3. Once you have taken in as much air as you can, hold your breath for a moment or two.
4. Gradually exhale through your mouth until you feel as though there isn't any air left in your lungs.

Try repeating this pattern of inhaling slowly through your nose, briefly holding your breath, and exhaling slowly out of your mouth. By practicing deep breathing exercises throughout your day, you may be able to manage your anxiety more often, leading you to feel a greater sense of calm.

Use Grounding Techniques

The overwhelming feelings of panic you are experiencing can hijack your mind and make it hard to focus on what's happening around you. Grounding techniques can be an effective way to anchor you in the present moment and take your mind off of your feelings of panic. 

One useful strategy is the 5-4-3-2-1 method. You can do this by identifying:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
  
  

How to Calm Down After a Panic Attack

While panic attacks are distressing and debilitating, there are things that you can do that will help you calm your body and mind down afterward. Some strategies that can help include:

Use Positive Self-Talk

Panic attacks can leave you feeling worried, nervous, and afraid. When the attack is occurring, you may have fearful thoughts about losing control or even possibly dying from the attack. Once the attack begins to dissipate, you may feel embarrassed or down about your experience with panic. You may even begin to ​stress about when the next attack is going to occur.

Try using positive self-talk and affirmations to enhance your mood and gain a sense of control. When the panic attack is ending, remind yourself that it will be over soon and that it cannot hurt you. If thoughts of self-blame arise, try your best to forgive yourself, counteract the self-blame with affirmations, and move on with your day.

Talk to a Loved One

It may be helpful to contact a loved one to talk things through. You don’t even need to tell your friend or family member that you just had a panic attack. Rather, you can call your loved one up to merely chitchat. You may find that simply talking to someone you trust will make you feel better as your panic attack symptoms decrease.

Think about how a supportive friend may tell you that you will get through your anxiety or that they are proud of you for handling your panic attack so well.

Focus on Something Else

After a panic attack, your personal thoughts and energy may be overly focused on your anxiety and other symptoms. Instead of feeding your anxiety with more attention or worry, try to concentrate on something that brings you some happiness or a sense of peace.

For example, you may find it helpful to bring your awareness to something fun you plan on doing in the future or to joyful times from your past. If possible, try taking a walk in the fresh air or engage in an activity you enjoy to help clear your mind.

Some distraction techniques that can be effective include counting breaths, watching television, reading a book, meditating, or a creative hobby.

Getting Treatment After a Panic Attack

If you are experiencing panic attacks, it is important to talk to a mental health professional about your treatment options. Such attacks are a symptom of panic disorder. While there are things you can do to cope, anxiety disorders do not just go away on their own. They actually tend to get *worse* over time if you don't take action. It's important to remember that effective treatments are available.

Treatments for panic disorder usually involve therapy, medication, or a combination of both.

Therapy

Cognitive behavioral therapy (CBT) and exposure therapy are two treatments that can be particularly effective for treating panic attacks. CBT involves identifying and changing the negative thought patterns that contribute to panic attacks, while exposure therapy involves being gradually exposed to the things you fear until the anxiety response eventually fades.

Medication

Medications that may be prescribed include antidepressants such as Paxil (paroxetine), Prozac (fluoxetine), and Zoloft (sertraline), and benzodiazepines like Ativan (lorazepam), Klonopin (clonazepam), and Xanax (alprazolam).

Takeaways

Panic attacks can be upsetting, but finding ways to cope and get through them can build your confidence and reduce your feelings of anxiety. Work on controlling your breathing, finding distractions, and utilizing the power of positive self-talk in order to deal with the immediate symptoms of a panic attack. Talking to a friend or a mental health professional can also be helpful.